High Protein for Weight Loss

High-Protein Foods for Weight Loss: What to Eat to Burn Fat and Stay Full


When it comes to effective and sustainable weight loss, high-protein diets continue to take the lead. Why? Because protein helps you feel full longer, curbs cravings, and preserves lean muscle while your body burns fat. Whether you’re following a low-carb lifestyle or just looking to shed a few pounds, increasing your protein intake can make a big difference.


Here’s a breakdown of the best high-protein foods to support your weight loss journey.





1. Lean Meats



Lean meats are powerhouses of complete protein, low in fat, and packed with nutrients.


  • Chicken Breast – Around 26g of protein per 3 oz
  • Turkey Breast
  • Lean Beef – Great for iron and B12
  • Pork Tenderloin



These options are great grilled, baked, or added to stir-fries and salads.





2. Seafood and Fish



Seafood is low in calories and rich in omega-3 fatty acids (especially salmon), which may support fat burning.


  • Salmon, Tuna, Cod – 20–25g of protein per 3 oz
  • Shrimp – High in protein, low in calories
  • Sardines – Also high in calcium



Perfect for meal prepping and easy dinners.





3. Eggs and Dairy



Eggs are a nearly perfect protein source. Dairy products like Greek yogurt and cottage cheese offer a protein punch with gut-friendly probiotics.


  • Eggs – 6g protein each
  • Greek Yogurt (nonfat) – 15–20g per cup
  • Cottage Cheese – 14g per ½ cup
  • String Cheese – Great for on-the-go






4. Plant-Based Powerhouses



Don’t overlook plant proteins. While some are incomplete on their own, combining sources (like rice and beans) ensures you get all essential amino acids.


  • Lentils – 18g per cooked cup
  • Black Beans / Chickpeas – 15g per cooked cup
  • Tofu / Tempeh – 10–20g per serving
  • Quinoa – 8g per cooked cup
  • Edamame – 17g per cup



Ideal for vegetarians, vegans, or anyone wanting more plant-based meals.





5. Protein Snacks & Supplements



Stay satisfied between meals without wrecking your progress.


  • Protein Powder – 20–30g per scoop (great in smoothies)
  • Beef or Turkey Jerky – Look for low-sugar options
  • Hard-Boiled Eggs
  • Nuts (in moderation) – Almonds, pistachios, peanuts
  • Chia or Hemp Seeds – Add to smoothies, oats, or yogurt






Why Protein Helps With Weight Loss



  • Reduces hunger and appetite by increasing satiety hormones like peptide YY
  • Boosts metabolism via the thermic effect of food
  • Preserves lean muscle during fat loss
  • Reduces cravings and late-night snacking






Final Thoughts



Whether you’re tracking macros or simply trying to make better choices, focusing on high-protein foods is one of the smartest strategies for weight loss. Combine these foods with regular movement, plenty of water, and smart portion sizes, and you’re on the right path.

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